Session 1
Weightlifting Wednesday
Every 3:00 for 30:00
60%
65%
70%
75%
80%
85%
90%
3×2@95%

Session 2
5 rounds:
Rest 3 minutes between
Assault Bike 20 calories
Tractor Pulls x50 yards

V up mat passthroughs x50

Incline Bench TYI 3×12

Session 1
“Mr. GOODBAR”
30-20-10
Row for calories
Toes to bar

Session 2
1) Front Squat: 5×3 @85% 2rm
2) Power Clean: @70,75,80,80,82.5% 2rm
3) Weighted Dips: 5×5 building

Session 1
“ZEDS DEAD”

15 minute amrap
5 db lunges each side
5 db power cleans
5 db push press
200m run
*if you break mid set, perform 5 burpees

Session 2
1) Hang Snatch: 5×3 @70,75,80,80,82.5% 2rm
2) a. Hand stand hold 1 min (freestanding if possible)
b. V-Ups x12-15
c. Razor Curls x10-12

Weightlifting Wednesday

E3MOM for 30 Minutes:
Power Snatch + Hang Snatch + OHS
*Start @50% of 2rm, adding 5-10 pounds each interval until you find a max.

Session 2
E3MOM for 30 minutes
15/12 Calorie Bike
15 DB Man Makers

Session 1
“Prometheus”
2 rounds:
800m Run
40 Air Squats
20 Pullups

Session 2
MU Progression 3×10 each movement
Banded Hollow Pullover
Banded Hip Pull
Foot Elevated Hip Pull

Session 1
“Release The Kraken”
4 minute ARMAP
2-4-6-8
Hang Power Cleans @135/95
Bar Over Burpees

Rest 2 minutes

4 minute AMRAP
2-4-6-8
Deadlifts @185/135

Session 2
5 rounds NFT
Cossack Squats x10 (2:1)
Russian Dips x10

V up Complex
3 rounds:
Hollow Hold x:05
Tuck Ups x5
V ups x5
Scissor x6
Hollow Hold x:05

Session 1
Weightlifting Wednesday
Every 3:00 for 30:00
Overhead Squat x2
60%
65%
70%
75%
80%
85%
90%
3×2@90+%

Session 2
Z-Press 5×12
5 rounds:
25 cal assault bike
80ft DB Bear Crawl
Rest 2 minutes between rounds

Session 1
Mixed Modal
“Ghost”
4 rounds:
400 m Run
10 Strict Handstand Push Ups

Session 2
4 rounds NFT
10 Bench Press @BW
10 Pendlay Row @BW

Single Leg Bosu Ball RDL 5×12
Back Extensions x50

Session 1
“Goldilocks”
9 minute AMRAP
9 Burpees
6 Sit Ups
3 Strict Pullups

Session 2
5 rounds NFT
10 DB Step Ups (5 each side)
10 Russian Dips

21-15-9
GHD Sit Ups
Assault Bike Calories

Session 1
Mixed Modal

Tabata : Hand Release Push Ups
Rest 2 minutes
Tabata : Row for Calories
Rest 2 minutes
Tabata : AMRAP Clean and Jerk @115/85

Session 2
4 rounds NFT:
8 Renegade Rows
50 m Suitcase Carry Left
50 m Suitcase Carry Right
:30 Handstand Hold

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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